No matter what you think about the phenomenon, genetic testing has become the ‘must have’ service for personal trainers not to mention olympic athletes, premiership footballers and elite coaches realising the benefits to performance and unlocking the guesswork surrounding diet and exercise prescription.

After all, every one of us is made differently.

Our DNA contain genes which provide instructions for what we look like and how our body’s function and it is the small variations in these genes that cause the differences in our make up.

It therefore makes sense to know which variation of a gene we carry, so that exercise professionals can prescribe the right exercise and diet plans to achieve your genetic potential.

Sounds revolutionary….how does it stack up?

The evidence to support using DNA to map potential in sport is staggering and we, at Benjamin Hodson Personal Fitness, have been conducting tests to provide a truly bespoke service for over a year now achieving remarkable results.

So what does DNA testing measure?

We use a pioneering company called DNAFit to test samples at a laboratory analysing a panel of 45 gene variants specific to diet and exercise.

We collect samples using a simple swab test and the report is sent through within two weeks.

Here are some of the parameters measured and unveilings that I found out about myself I never knew before.

Exercise

The test revealed what type of sport best suited my body.

I have a 50%/50% power to endurance ratio of genes, so for the exercises I enjoy, a mix of long distance running and high intensity interval training is recommended to get the best out of my training.

I have a tendency towards a high VO2 Max or aerobic capacity.

It’s therefore best to schedule competitive events regularly into my training plan to maximise performance.

I’m lucky enough to have a fast recovery rate.

I don’t need to schedule in as many rest days and can pretty much train hard most days of the week without compromising performance.

My personal injury risk is low.

I can continue with sports with high impact and thankfully don’t have to be over cautious when it comes to protecting my joints.

Diet

I’m able to eat carbohydrates and saturated fat without worrying about putting weight on.

I have a very low sensitivity to carbs and low sensitivity to saturated fat which means I receive less energy per calorie of both carbs and fat than someone who puts weight on easily when they eat bread, pasta or dairy products.

A low carb diet wouldn’t be advisable for me as I’d lack energy and wouldn’t be able to concentrate although sticking to slow releasing or low GI foods would help in weight management.

This was good to know!!

I should stay away from smoked or chargrilled meats as much as possible.

The test revealed that I have enzymes which activate potentially toxic substances present in meat cooked at high temperatures and recommends increasing my intake of cruciferous vegetables like broccoli, kale, cauliflower and spinach to improve my livers detoxification.

I should eat an abundance of foods with antioxidants.

I need to eat berries, dark leafy greens and citrus fruits as my body is predisposed not to neutralise what are called ‘free radicals’ which damage the body and can lead to illness.

I have a raised requirement for omega-3, vitamin B6, B12, vitamin D and folic acid.

Interestingly, I have a possible predisposition for hypertension when I eat too much salt.

Drinking alcohol in moderation activates a gene that increases my ‘good’ cholesterol.

Probably something I didn’t need to know!

I am lactose and gluten tolerant.

As well as this genetic deep-dive into your wellbeing, we offer one-to-one consultations to make sense of the data but the report does outline the findings clearly.

We also prescribe detailed genetic meal plans that suit your make-up to maximise weight loss and optimise health and bespoke fitness programs.

Ultimately, this cutting edge approach to diet and exercise has given our company the tools to offer clients the best possible service, taking the guess work out of ‘what works for some and not for others’.

If you’re interested in finding out how DNA testing will compliment your training and diet or to book an appointment for a swab test please visit our DNA Lifestyle Coaching page.

In fact, you’ll find that most bodybuilders couldn’t run for a bus.

In my experience, ultimate fitness is an intertwining, holistic balance of cardiovascular fitness, strength, power and flexibility.

Top athletes display ultimate fitness.

How do I know this?

As a young man, I was fortunate to train and play with some of the worlds most talented footballers.

I was also lucky enough to train and jump against some of most talented triple jumpers in world athletics and learn from the best sport scientists and athletic coaches in the world at Loughborough University.

So what makes athletes different from a member of the public?

1. 1. Athletes strength train functionally for their sport, training strength in movements relative to their sport without the prime purpose of looking good.
2. 2. They are able to maintain a high level of competition through natural, sport initiated, high intensity interval training resulting in efficient cardiovascular fitness.
3. 3. Athletes are able to display an active range of motion through all the joints with multi-directional movements.

Wouldn’t it be amazing if you could harness all these elements into a system of training that would achieve ultimate fitness for everyone.

Well, I have…Functional Integrated Training (F.I.T.)

The F.I.T. approach to exercise is a system of training that promotes athletic movement in every single one of us regardless of age.

Functional Integrated Training (F.I.T.) mimics the training techniques athletes and their coaches exploit to reach the pinnacle of performance.

The training protocol ranges from dynamic warm-ups, functional strength training circuits, agility drills to simple but effective shuttle runs.

The F.I.T. approach is the future in pursuit of ‘ultimate fitness’, the very essence has run through my athletic upbringing, work as a personal trainer over the last 18 years, my own training routine and if you haven’t tried it for yourself, FIT1000 Boot camps.

The F.I.T. approach is growing and its my dream that ultimate fitness will be round the corner for everyone very soon!

I’m too tired. I haven’t got time. My back hurts. I’m looking after the kids. I don’t feel very well.

Excuses, those tiny sentences that pop into our head without a seconds thought are defence mechanisms shifting responsibility away from ourselves so that we don’t feel guilty about avoiding a task, typically exercise.

In psychology it’s called ‘rationalisation’ defined as ‘controversial behaviors or feelings that are justified and explained in a seemingly rational or logical manner to avoid the true explanation.’

When it comes to making excuses about exercise our thoughts are wholly irrational.

It’s amazing how our minds play tricks on us. However looking for ways out of physical activity goes way back to the caveman.

Tens of thousands of years ago there was an innate ‘laziness’ in all human beings to conserve energy with the absence of food.

Too much physical activity would often result in death.

Nowadays our situation is completely the opposite with the need to expend unwanted calories and restrict food intake but the subconscious ‘laziness’ can manifest in all of us at times.

So how can we stop making excuses?

Here are the four golden rules….

1. Prioritise your time.

Everyone knows that exercise is good for you but a lot of us don’t put it high enough on our priority list so other things get in the way.

I’ve heard the famous excuse, ‘I don’t have enough time’ a million times!

How much time do you flick through Facebook? How much time do you watch TV? How much time do you sit in the car?

You HAVE the time for exercise.

Make an appointment with yourself to exercise daily whether it be going the gym, playing football with the kids or simply taking a walk with a friend.

Remember you only need 10 minutes of vigorous exercise a day to feel and see a difference!

2. Goals, goals, goals!

Set yourself a fitness goal for the day, for the week, for the month and for the year and I guarantee your internal computer in your mind will set.

3. Stop procrastinating.

If you want to exercise, be urgent about it and make plans to do so with a positive attitude.

As soon as negativity creeps in to your mind, self-talk is a great way of getting thoughts back on track.

‘I can do this’, ‘You’ll feel great afterwards’, ‘There’s nothing to stop me’! all work to feed positivity.

4. Be accountable.

Accountability is the single most important factor in adhering to an exercise regime vastly reducing the opportunity for that ‘get out’.

Join an exercising group or meet a friend for a run to set your mind for the appointment.

At the end of the day, you wouldn’t pay for the services of a health professional if they weren’t ‘healthy’ themselves or a ‘fitness’ professional if they weren’t ‘fit’ themselves.

Personally, health and fitness is my life and has always been so.

To enable me to function at 100% with regard to energy levels, concentration and mood, not to mention keep in shape, I adhere to what I call the principles of S.E.E. or Sleep, Eat and Exercise for purpose.

To illustrate, here’s a typical day in my life;

You may be thinking its easy for me to carry off as it’s my job.

But you’d be wrong. It’s my lifestyle. And with a little effort it can be your lifestyle too.

So here’s a few pointers in the right direction;

Sleep.

To keep your mind and body in balance the two most important elements are sleep and water.

It’s essential to get between six and eight hours of sleep and keep hydrated with water throughout the day.

Sleep deprivation and dehydration are critical factors in weight gain and poor health.

If we are consistently deprived of sleep our diets shift to a craving for high-energy foods coupled with an inability to exercise and a drop in immunity. If we are dehydrated, a lot of the physical processes going on in the body are subdued.

Eat.

If you want to operate at the highest level no matter what your job it’s essential to eat clean, unprocessed and unrefined foods that will sustain energy levels throughout the day.

For weight management, remember it’s all an energy balance.

Carbohydrates are the prime source of energy. It therefore makes sense to adjust the carbohydrate content of your daily diet according to your activity levels.

For example, if you know that you’ll be having a sedentary day, stick to high protein foods except for a slow releasing carbohydrate breakfast. Conversely, if you’ve got a hectic physical day drip feed carbohydrates into breakfast, lunch and snacks ending with a high protein dinner.

Exercise.

Keeping active is the basis of life and it doesn’t matter how you move your body in a society becoming increasingly more sedentary.

Take every opportunity to move whether it be walking to work, joining an exercise class or simply running around with the kids.

Remember anything is better than nothing but if you want to achieve optimal holistic fitness, the body requires a combination of what I call the ‘vital organs’ of fitness which resonates through FIT1000 London and my personal training career.

The Vital Organs.

Walking and Running – promoting cardiovascular fitness through human locomotion.
(FIT1000 Run)

Functional strength movement – promoting strength through loaded, coordinated movement.
(FIT1000 Boot camp)

Yoga – promoting flexibility and relaxation through controlled stretches.
(FIT1000 Yoga.)

For maximum effect practice each of the ‘vital organs’ at least once a week in addition to 30 minutes daily walking.

Try the principles of SEE for yourself.

You’ll soon discover a new you.

The title of this weeks blog has certainly resonated throughout my life and personal training career, much down to the fact that my parents never handed me anything on a plate.

I always had to work hard and put myself in challenging situations, often outside my comfort zone, to achieve my dreams.

Make this year, your year.

Set yourself a challenge that pushes you, challenges you and once you’ve achieved it, you’ll never look back!

Whether it be a 5k run, marathon, tough mudder, trek across the Himalayas or swim across the channel, the training leading up to your goal will make you a better, stronger, more confident person.

http://www.timeoutdoors.com/challenges/UK-challenges

If you’re in need of inspiration to achieve your goals in 2015, then look no further than a man who’s certainly achieved, Richard Branson!

http://www.virgin.com/richard-branson/my-top-10-quotes-on-failure

Failure indeed breeds success. Embrace it and you will never fear.

As the new year nears, reflect on your health and fitness accomplishments for the year just gone and if you don’t want to be one of the 8%, plan your goals ahead carefully with the help of this Harvard Professor and infographic.

Reaching Your Peak Performance – Click to view full size

Don’t let go of your exercise routine.

Granted, Christmas is a time to unwind and enjoy but be smart. Expend calories whenever possible in the form of running or daily workout challenges like this full body accumulator!

On the second day of Christmas…

Keep focused on what and when you’re eating. If you know you’ve got a big meal planned, eat sparingly the rest of the day to avoid calorie overload.

On the third day of Christmas…

Choose high protein foods rather than carbohydrates to keep you fuller for longer and minimise hunger a few hours later.

On the fourth day of Christmas…

Avoid empty calories. If you’re drinking alcohol, stick to lower calorie varieties and always pair with a glass of water.

On the fifth day of Christmas…

Eat slowly. The satiety response or feeling of fullness will kick in earlier and save you overeating.

On the sixth day of Christmas…

Be mindful to sugar. By all means have dessert. It is Christmas! But choose low sugar options such as fruit salad, cheese and biscuits or yoghurt desserts.

On the seventh day of Christmas…

Keep your mind busy. Play games with the family or read books to keep you occupied as this will keep you away from eating through boredom with nibbles and dips.

On the eighth day of Christmas…

Drink a pint of water before mealtimes. This will reduce the feeling of hunger and prevent gorging.

On the ninth day of Christmas…

Avoid overfilling your plate and take small portions. You can always go back for seconds.

On the tenth day of Christmas…

Eat the big meal early. Give yourself three clear hours of not eating before you go to bed to ensure food is digested and you sleep well.

On the eleventh day of Christmas…

Walk after mealtimes. This will not only aid with digestion but also kickstart your metabolism into burning off excess calories.

On the twelfth day of Christmas….

Wear clothes that are tight fitting on Christmas Day and Boxing Day. This way you’ll be alerted when that stomach starts to protrude and your sensible head will kick in to gear!

Above all, relax, enjoy and be merry!

Happy Christmas!

The Palaeolithic (Paleo) diet or more commonly referred to as the Caveman diet, on face value, is a healthy way of eating.

It’s based on eating wholesome, unprocessed and unrefined foods, sticking to foods that proponents claim were not around in the palaeolithic era including dairy products, grains, legumes, processed oils, and refined sugar.

It is suggested that the emergence of these food groups in our diet with the advent of agriculture has given rise to the problems of obesity, diabetes and heart disease.

I’m in agreement that high calorie, processed foods and the input of sugar into almost all foods is damaging our bodies and is a major factor in ill health.

But if you look deeper into what the diet purports, you realise that it’s just another well marketed, fad diet and that eliminating certain food groups entirely is not the way forward to sustainable health and weight management.

To clear any confusion up here let’s look at some research.

The American College of Sports Medicine recommends stretching each of the major muscle groups at least twice a week for 60 seconds per exercise.

‘Stretching’ up until 10 years ago was popular before and after exercise. In fact the ‘warm-up’ and ‘stretching’ before exercise went hand in hand.

Sports Scientists have since distinguished between ‘dynamic’ and ‘static’ stretching.

A dynamic stretch moves a muscle group fluidly through an entire range of motion whereas stretching a muscle to the full extent of its ability and holding it for 15 to 30 seconds is what’s called a static stretch.

Evidence has shown that dynamic stretching prior to a workout enhances performance well beyond static stretching.

In fact studies have found that static stretching before running especially, has been found to reduce running economy and performance.

In other words, stick to a dynamic warm-up before, focusing on exercises that mimic the activity you’ll be performing.

These include exercises like leg swings side-to-side and front-to-back, heel flicks, high knees, side skips, arm rotations, hip rotations and the following;

Proceeding the activity, focus on static stretching for muscle groups which are tight and have been worked holding each stretch for 15-30 seconds.

There’s a great deal to be said for positive thinking whether that be at work, socially, home or indeed sport and exercise and that is exactly where you can hone the skill of positivity.

Setting your sights on an exercise goal is the best way of channeling your mind and body, forgetting any negative thoughts associated with life, motivating and inspiring to achieve great things.

Take a marathon. I’ve been lucky enough to complete four and I can honestly say they have made me a stronger, more positive person.

I know first hand that some CEO’s when hiring employees, put candidates who’ve completed marathons or other endurance events, at the top of the list.

Why? Because it takes mental strength, positive thinking and self discipline, not mentioning the physical attributes to complete the challenge.

What I’m pointing at here is set yourself exercise goals for the year, no matter what they are.

Start with two goals; one in Summer and one in Winter;

www.timeoutdoors.com/challenges/UK-challenges

Strive for those goals, plan your training and not only will you receive a great sense of achievement on completion, it will give you the ‘can do’ positive attitude that flows into every area of your life.